Super Simple Maple Almond Bars

I am one of those people who can pour maple syrup on anything! Vegetables, fruit, meat, cereal - there are no limits. Tonight I found yet another way to incorporate my beloved maple syrup into a super easy yet healthy dessert. I've been looking up gluten free cake recipies for a long time now and I'm sick of reading an exhausting list of ingredients, especially those I can't even pronounce (i.e. xanthan gum - like what is that?!) Here is a natural, delicious dessert you can feel good about eating.

Maple Almond Bars
1 1/4 cups of almond flour (or just finely ground almonds)
3 egg whites
1/3 cup maple syrup
Pure almond extract (optional)
Dash of salt

Preheat oven to 350F. Lightly grease a baking dish (I used corningwear) with olive or coconut oil.
Mix maple syrup, almond extract and almond flour in one bowl until it becomes a thick paste.

Beat egg whites and salt for about a minute then stir it into the maple almond paste until smooth. Bake for 30 minutes or until bars are golden brown. Let cool for about 10 minutes. If you have chopped or slivered almonds, sprinkle a bit on top before baking. Warning: these are highly addictive, so if you’re like me, you will need to try very very hard not to eat the entire thing.

Beyond Eggs-pectations

Eggs without toast was one thing I had to get used to after going gluten free.  As a kid, I loved dipping toast in my yolks or making scrambled egg sandwiches. Now, egg whites are usually my go-to meal after I work out because they are so high in protein. I found it hard and boring to just eat plain eggs so I decided to get a bit creative. With the help of my equally health conscious roommmate (I swear we were meant to live together), we experimented day after day until we perfected our recipes.  

First success story:
Microwave Protein Muffins

Time: <5 minutes
Ingredients
½ cup egg whites
¼ quinoa flakes
tsp cinnamon
pinch of nutmeg
splash of water

Place all ingredients in a LARGE mug and whisk so everything is combined. Put a small plate on top of the mug so it doesn’t overflow. Microwave for 1.5 minutes first, then another 30 seconds or until firm. Flip the mug and voila! A healthy, protein-rich muffin! I like to drizzle maple syrup, honey or fruit on top to add a bit of sweetness. Total calories:135, Protein: 18g

 

Natural Protein Pancakes

Time: <10 minutes
Ingredients
¾ cup egg whites
½ cup quinoa flakes
½ frozen banana
olive oil cooking spray
cinnamon (optional)
pure vanilla extract (optional)

Place all ingredients in a blender and blend on high for about 30 seconds. In a pan, heat 1 tsp (4 sprays) pure olive oil on medium heat. Pour pancake mix into the pan and let sit for about 2 minutes before flipping. The pancake should only need about 3 minutes total to cook all the way through. If you’re looking to make crepes, don’t use banana and your pancakes will be a lot thinner and easier to fold over into a crepe. I like to top them with a teaspoon of maple syrup, honey or fruit. Total calories: 215, Protein: 25g

A little about me..

Hey!
I'm 22 years old, live in Toronto, and work for one of my favourite sports teams. As a child, I suffered from constant stomach pains and was in and out of the doctor’s office on a regular basis. Finally at age 14, I was diagnosed with lactose intolerance and later found out I was gluten intolerant as well. This proved to be a huge challenge, especially in an Italian household where bread and cheese are a way of life - to this day, my Nonna still asks if I want grated parmigiano cheese on my meals. As difficult as it was, I cut dairy and gluten out of my diet completely and noticed a significant difference in my health. Surprisingly after a while, my cravings for ice cream and dinner rolls went away which made things a lot easier too. Fast forward a few years, and there I was, beginning my career in a big city and having to adjust once again.

Working in the sports and entertainment industry has been an absolute whirlwind – I’ve learned from passionate people, watched dreams come true on the field, and am able to contribute the greater community.  With this, comes long workdays, little sleep, constantly eating out and the classic “no time for the gym”. Also synonymous with sports – pizza, wings and beer (even hearing it hurts).

Needless to say, being successful in such a fast-paced lifestyle involves hard work, especially with a high maintenance diet.

After living in Toronto for a year, I decided it was time to write a blog and share some gluten-free, dairy-free tips on finding a healthy balance in the big city.

Enjoy!

C